John Myers
Nyama ichiri kutariswa IYE iron supplier par kugona. Uye saka munhu wese anonzvenga nyama anongoverengerwa muboka renjodzi yekushomeka kwesimbi. Asi kune vanhu vazhinji vanodya nyama yakawanda nemasoseji asi vachine kushaya iron. Kushaikwa kwesimbi saka harisi dambudziko kune vegans, uye zvinodiwa nesimbi zvinogona kusangana zvakanyanya nekudya zvine iron. Muchinyorwa chinotevera, tinotsanangura zvakadzama kuti izvi zvinogona kuitwa sei kunyangwe phytic acid, oxalic acid, nezvimwe zvakadaro.
Simbi: Nzira yekuzadzisa zvaunoda
Nekudya kwevegan, nekukurumidza kana kuti gare gare iwe uchasangana nenyaya yesimbi. Kazhinji ndiyo inodiwa (isina-vegan) vamwe vanhu vangade kuziva nzira yekusangana nesimbi inodiwa nekudya kwechirimwa chete sezvo iron inonyanya kuwanikwa munyama nemasoseji.
Asi nyama nesoseji hazvigone kudzivirira kushomeka kwesimbi. Nokuti vanhu vakawanda vanodya nyama vanogara vachitambura nekushaya iron.
Sezvineiwo, izvi zvinoreva: Kudya kwemuriwo kana vegan hakungokonzeresa kushomeka kwesimbi, ndosaka zvisingaite zvine musoro kutya kushomeka kwesimbi mune vegan yevanhu vese.
Vegan kudya uye kushomeka kwesimbi: hapana kubatana
Chaizvoizvo, nhamba dzakashama chete dzinoratidza kuti vegan chikafu uye kushomeka kwesimbi hakufanirwe kuve nehukama:
MuGermany, hapana inopfuura 1 muzana yevagari vegan. Zvisinei, muGermany, 1 kusvika ku2 muzana yevarume uye 5 kusvika ku10 muzana yevakadzi vanotapurwa nokushomeka kwesimbi.
Dr Beat Schaub, uyo akatanga anonzi iron centre kubva kuSwitzerland, umo iron deficiency syndrome inorapwa zvakananga, anodaro, zvichibva pamakumi emakore ake ekuita nevarwere vane iron inoshaya, zvinokwanisika kuti sekondi yega yega kusvika kune wechitatu inobatwa. nekushaya simbi.
Nekudaro, hapana akawanda mavegans uye vegetarians.
Kakawanda, avo vanobatwa nekushaya simbi vanotaura kuti vanodya nyama tsvuku yakawanda pane mazano echiremba wavo, asi kushayikwa kwesimbi hakugadziri semugumisiro.
Ivhara zvinodiwa nesimbi nemichero yakaomeswa uye nzungu.
Dr Schaub vanoti mubasa rake rose reunyanzvi, kunze kwevakadzi vaviri, akanga asati amboona murwere akanga akwanisa kugadzirisa dambudziko ravo (rakakura) resimbi nekudya chete kana kuchengetedza chiyero chesimbi chinowanikwa nesimbi infusions.
Vakadzi vaviri vakanga vagadzira vakanga vasiri, zvisinei, vanodya pudding nhema kana steak. Vakangodya nzungu dzakawanda uye michero yakaomeswa - uye nenzira iyi, vakakwanisa kuwana iron yakakwana. Uye izvi zvakadaro zvisinei nekuti nzungu dzine phytic acid, iyo yakave yakashorwa kunonoka, uye mamwe inhibitors anozivikanwa nekukanganisa zvakanyanya kutorwa kwesimbi nemamwe akawanda mamineral.
Zvinonakidza kuti chlorogenic acid iri mukofi uye tannins mutii inokurukurwa pazasi haisi shoma iron inhibitors kupfuura phytic acid. Asi kashoma chero munhu anotaura nezvekofi seanopikisa iron. Pane kudaro, vari kuchera muzviyo, nzungu, uye mhodzi sezvavakazowana chikonzero mu phytic acid yekunamatira nemafuta akanaka sechitubu chesimbi. Asi nyama, pasinei nesimbi inonyura, haichabatsiri kana ukasvika pakofi zuva rose.
Iko kunyura-inhibiting mhedzisiro ye phytic acid & co. zviri pachena kuti overestimated. Zvikasadaro, yega yega-yekudya vegan uye yemuriwo yaizofanira kutambura kubva kune yakanyanyisa kushomeka kwemaminerari, izvo zvisiri izvo.
Phytic Acid: Chokwadi Muridzi?
Saka hazvina kukodzera kudzidza matafura anoratidza phytic acid yemukati yezvikafu zvakasiyana chete kudzivirira izvo zvakanyanya kukwirisa mu phytic acid.
Zvechokwadi, matanho anowanzoitwa kuti zvokudya zviwedzere kudyiwa, izvo zvinowanzoita zvishoma nezvishoma phytic acid content, eg B. Kunyura maruva asati abika (kwehusiku humwe chete). Asi haisi nzungu dzese dzinofanirwa kumera dzisati dzadyiwa. Unogona kuzviita, asi haufanirwe kudaro.
Phytic acid inobvisa huturu
Iyo simbi-inosunga zvimiro zve phytic acid inogona zvakare kupa chikonzero chekunetsekana sezvo phytic acid isingagone chete kusunga mamineral anobatsira asiwo inokuvadza inorema simbi uye nenzira iyi inobatsira muviri nekubvisa chepfu.
Iyo inozivikanwawo kuti phytic acid inogona kudzivisa kuumbwa kwematombo eurinary.
Ko kuwandisa kwe phytic acid kunogona kuputswa sei?
Ichi zvakare chikonzero nei zvichigara zvichikurudzirwa kusanganisa vhitamini C nezvirimwa-based iron suppliers. Nekuti vhitamini C inodzosera iyo mineral-binding effect ye phytic acid uye nokudaro inokudzivirira kubva pakuva nyajambwa wekuwandisa kwephytic acid. (details pazasi)
Ikozvino inozivikanwa zvakare kuti mamwe lactic acid mabhakitiriya (lactobacteria) anogona kubatsira kuputsa phytic acid. Lactobacteria inhengo dzemuviri wemudumbu une hutano, zvinoreva kuti phytic acid haigone kuputswa zvakanaka kana maruva emudumbu akavhiringidzika.
Muna 2005, vatsvakurudzi veItaly vakanyora muMedical Hypotheses kuti iyo inhibitory migumisiro ye phytic acid kubva muzviyo, nuts, legumes, uye mbeu dzemafuta zvinogona kusiyana zvikuru zvichienderana nemamiriro emukati wemaruva.
Sekureva kwemasayendisiti, iyo lactobacteria yemudumbu maruva ndiyo yakakosha sosi ye enzyme phytase, uye phytase inoputsa iyo phytic acid kuitira kuti isakwanise kusunga zvicherwa.
Nokudaro, maererano nevatsvakurudzi, kutora nguva dzose kweprobiotics kunogona kumiririra nzira isingadhuri uye yakachengeteka yekushandura kudya ne-low bioavailability (semuenzaniso nekuda kwehuwandu hwe phytic acid) muchikafu chine bioavailability yakakwirira.
Pakupedzisira, zvakasimbiswa kuti izvi zvinobatsira zveprobiotics (kugadzirira kubva ku lactobacteria) hazvirevi kune vegans kana vegetarians, asi inokurudzirwawo kune "vanodyawo zvavo".
Chero ani anofungidzira intestinal flora disorder (dysbiosis) uye / kana anotambura nekushayikwa kwesimbi anogona kutora capsule yeprobiotic yepamusoro nekudya uye nenzira iyi kuwedzera phytase yavo uye kuderedza phytic acid level.
Oxalic acid: Hapana ngozi kune iyo iron level
Kupesana nehumwe huporofita hwekurangwa, oxalic asidhi haina kuunza dambudziko kune iyo iron level. Zvinonzi zvakare inosunga simbi uye nokudaro inogona kubatsira mukushaikwa kwesimbi, ndosaka miriwo yemashizha yakapfuma mu oxalic acid isingakurudzirwe zviri pamutemo senzvimbo yesimbi.
Nekudaro, isu takatotsanangura pano zvichibva paongororo yeSwiss kubva ku2008 (yegirini mashizha miriwo yekushomeka kwesimbi) kuti oxalic asidhi haina njodzi kune iyo iron inopa.
Saka haisi iyo chaiyo yekudya-yakavakirwa kudya inosanganisira phytic acid uye oxalic acid inotungamira mukushaikwa kwesimbi. Asi zvino chii chinokonzera kushomeka kwesimbi?
Iron kushomeka: zvikonzero
Kushaikwa kwesimbi kunogona kuve nezvikonzero zvakawanda - zvichienderana nezera, murume kana mukadzi, chikafu (ane hutano kana husina hutano), uye hutano hwese.
Iron kushomeka nekuda kwekudya kusingaenzaniswi
Kushaikwa kwesimbi kunogona kukura - kunyanya muvana - semugumisiro wekudya kusina kukwana. Asi “kurutivi rumwe” hakurevi kusava nenyama pano, asi kuti kudya kunongova kusina kunaka uye kwakaderera musimbi uye vhitamini C (yakawanda kwazvo yakabikwa, pasta uye confectionery, zvinwiwa zvakawandisa, miriwo mishoma, uye michero) .
Chikafu chine mukaka wemhou wakawandisa chinogona kuva chikonzero chekushaikwa kwesimbi muvana vadiki sezvo mukaka pachawo wakadzikira musimbi uye panguva imwe chete unogona kutadzisa kutorwa kwesimbi nekuda kwekuwanda kwayo kwe calcium uye casein.
Mukaka zvakare chikonzero nei zvichinzi kune dzimwe nzvimbo kuti vanodya miriwo vari panjodzi yekushomeka kwesimbi kupfuura vegans uye vanodyawo zvavo. Nekuti vanodya miriwo vanowanzobhadhara nyama nemasoseji nekuwedzera kudyiwa kwezvigadzirwa zvemukaka.
Kushaikwa kwesimbi - kunyanya muvakadzi - kazhinji kune zvikonzero zvakasiyana zvachose.
Kushaikwa kwesimbi nekuda kwekuenda kumwedzi
Vakadzi vezera rekubereka vanowanzobatwa nekushayikwa kwesimbi, kazhinji nekuti vanorasikirwa neropa rakawanda uye saka iron mwedzi wega wega panguva yekuenda kumwedzi.
Mumadzimai aya, kurasikirwa kwesimbi kuburikidza nekubuda ropa kwemwedzi nemwedzi kwakakwirira kudarika kuwanda kwesimbi inogona kutorwa kuburikidza nekudya kusina kunaka.
Kushaikwa kwesimbi kubva pamushonga
Vanhu vakwegura vanotamburawo nekushaya iron nguva nenguva. Vanowanzodya zvishoma uye vane iron shoma. Mukuwedzera, kubatwa kwesimbi kunokanganisika mavari nekuda kwekupararira kusingagumi kunyunyuta kwegumbo. Uye chekupedzisira asi chisiri chidiki, vanhu vakura vanowanzotora mimwe mishonga iri yesimbi inhibitors:
- ASA (acetylsalicylic acid)
- Acid blockers (semuenzaniso omeprazole)
- Antacids (semuenzaniso, Talcid, Maaloxan nezvimwewo)
- cholesterol-kuderedza mumiririri
- Mishonga yeweti matombo etc.
- Kushaikwa kwesimbi nekuda kwekubuda ropa mukati
Zvimwe zvinokonzera kubuda ropa kwemukati kusingaonekwe (semuenzaniso nekuda kweronda remudumbu kana chirwere chemudumbu) kana mahemorrhoids.
Kunyangwe muvatambi, chinhu ichi chinonzi ndicho chikonzero chakakosha chekushayikwa kwesimbi, sezvo kurovedza muviri kwakanyanya kunowanzo kukonzeresa ma microbleeds emukati, ayo anobva abatanidzwa nekurasikirwa nesimbi.
Iron kushomeka nekuda kwekushaya acid yemudumbu
Kushaikwa kweasidhi yemudumbu kunogonawo kutungamirira kwete kuperevedza kwesimbi chete asiwo kune kushomeka kwemaminerari kazhinji, nekuti chete neasidhi yakakwana yemudumbu inogona kuputswa zvakafanira, uye zvicherwa gare gare mumatumbo zvakare zvinotorwazve.
Nzira iri nyore yekukurudzira kuumbwa kweasidhi yemudumbu uye mamwe majusi emudumbu ndeye miriwo inovava yepanyama, semuenzaniso B. muchimiro cheupfu (eg bitter base powder kubva kuSonnentor) kana sechinwiwa chisina doro.
Kunyangwe chikafu chevegan kana chemuriwo chakanyorwawo senjodzi yekushaikwa kwesimbi pane mazhinji mawebhusaiti, hazviwanzo kuratidzwa muzvidzidzo.
Vegan Diet: Hapana Chikonzero chekushaikwa kweIron
Kare muna 1981, chidzidzo chevaAdventist, avo vanonyanya kudya chikafu chemuriwo nekuda kwezvikonzero zvechitendero, chakaratidza kuti vatori vechikamu vaive neyakakura yakakwana ye iron uye zinc, kunyangwe chikafu chavo chaive chakaderera mu iron uye zinc inowanikwa zviri nyore uye panguva imwechete yakapfuma. mu phytic acid.
Muna 2003, vatsvakurudzi muAmerican Journal of Clinical Nutrition vakanyora kuti kunyange zvazvo vanodya miriwo vangave vane mazinga akaderera ezinc uye iron mune dzimwe nguva, havaratidziki kuva nemigumisiro yakaipa yehutano - pane zvinopesana, zvinotendwa kuti zvine mwero pasi mazinga esimbi. zvine hutano uye zvinogoneka kudzivirira kubva kuzvirwere zvisingaperi. Iron supplementation, kune rumwe rutivi, inofanirwa kutariswa zvakanyanya.
Kwapera gore, Chidzidzo cheGerman Vegan chakaitwa neYunivhesiti yeHanover chakaratidzawo kuti vakadzi vevegan kunyanya vane iron yakaderera, kunyangwe vachitora iron yakawanda nekudya kwavo kupfuura inokurudzirwa neGerman Society for Nutrition. Zvisinei, vatatu chete vevakadzi 75 vakaongororwa vaiva neanemia (iron deficiency anemia).
Kushaikwa kwesimbi hakunyanyi kuwanikwa mumavegan pane vanodya nyama
Kana iwe zvino ukatarisa kuwanda kweiron deficiency anemia muvakadzi muEurope, unosangana nemashoko anotevera: Mumwe muvakadzi gumi muEurope ane chirwere chekushaya iron anemia. Izvi zvinorevawo kuti 10 muzana yevakadzi vose vanotambura nesimbi inoshaya anemia, kunyange zvazvo vachidya "chaizvoizvo", kureva kudya nyama, soseji, nehove.
Muchidzidzo chevegan, zvisinei, kwaingova nevakadzi vatatu kubva pa75, iyo inoenderana ne4 chete muzana. Mavegan, saka, anoita seanogadzira kushomeka kwesimbi kunooneka zvishoma kazhinji pane avo vanodya nyama.
Chidzidzo cheJapan kubva muna 2009 chinosimbisa kuti rudzi rwekudya haruenderani nekushomeka kwesimbi, saka haugone kutaura kubva pakudya kana mumwe munhu ari muboka rekushomeka kwesimbi kana kuti kwete.
Muna 2014, Watanabe et al. akaongorora kana chikafu chevegan chinogona kupa vanhu chikafu chese uye zvakakosha zvinhu. Kunyange zvazvo vatsvakurudzi vakawana miganhu yemiganhu yevhitamini B12 kana isina kuwedzerwa (hazvishamisi), mazinga esimbi akanga ari mukati mehutano.
Masayendisiti akasimbisa kuti vanhu vanoyedzwa vaiita chikafu chine hutano uye chine hutano chevegan, icho chaivawo nemiriwo yegungwa (norialgae) nehowa hwakasiyana. Nekuti chikafu chisina hutano chevegan - senge chikafu chisina hutano omnivore - chinogona kutungamira mukushaikwa kwekudya uye nekudaro kushomeka kwesimbi.
Kuvhara simbi inodiwa hazvigoneke neasina hutano vegan kudya
Muna Kukadzi 2016, iyo Journal yeAmerican Osteopathic Association yakaburitsa chinyorwa neMayo Clinic vaongorori. Vanonyora kuti:
"Iye zvino 2 muzana yehuwandu hweUnited States ndeye vegan uye zvidzidzo zvakawanda zvakaratidza kare kuti kudya kwezvirimwa kune zvakawanda zvehutano. Iine utano hwakanyanya kugadziriro yemwoyo, inoderedza kufa kwezvimwe zvirwere zvemwoyo, inoderedza BP, ropa lipids, uye kufutisa kunoderedza zviratidzo zvechirwere cheshuga, uye inoderedza ngozi yegomarara.”
Pasinei nezvakanaka izvi, zvakadaro, vegans vanofanirawo kukoshesa kudya kune utano, nokuti "vegan" yega iri kure nehutano. Saka iwe unogona kudya mabhisikiti, chips, makeke, rolls, chokoreti, crispies, yogurt, nezvimwewo zuva rose uye kudana chinhu chose - kana vari vegan biscuits, chips, nezvimwewo - vegan. Kusakwana ndekwakafanorongwa pano (sekune kumwe kudya kusina hutano).
Omega-3 fatty acid inoshaya inogona kukura, semuenzaniso, kushayikwa kwecalcium, kushaya B12, uyewo kushayikwa kwesimbi - maererano nevatsvakurudzi veMayo Clinic.
Asi iwe ungadya sei vegan zvekuti iwe unonyatso kupihwa nesimbi? Chekutanga pane zvese, hongu, iyo iron inodiwa ndeye kufarira:
Simbi: Kudiwa kwevana nevakuru
Zvisinei, uwandu hwesimbi hunodudzwa hauratidzi chinodikanwa chaichoicho. Ichi chinenge chikamu chimwe mugumi chemari yatarwa. Zvisinei, sezvo chikamu chiduku chesimbi muzvokudya chinogona kutorwa (5 kusvika ku10 muzana), unofanira kudya yakawanda yezvaunoda chaizvo kuti uwane iron yakakwana.
Zvisinei, mari yakabatwa haigari yakafanana. Zvinoenderanawo nezvido zvevanhu. Kana pane kushayikwa kwesimbi, chiyero chekunwa chinogona kuwedzera kusvika ku30 muzana.
Izvi zvinoreva kuti kana muviri uchida simbi yakawanda, unogona zvakare kushandisa zviri nani iron iripo muchikafu - kunyangwe chikafu chine iron shoma.
Kune zvakare zvinhu zvinoita kuti kunyura kuri nani (vhitamini C, probiotics) uye pane zvinhu zvinowedzera kunyura (phytic acid, polyphenols, calcium), saka neruzivo urwu, unogona kupesvedzera nekuvandudza kunyura kwesimbi yako. .
Kuvhara iron zvinodiwa kune vegan
Kuti uvhare iyo inodiwa nesimbi mu vegan kana neimwe chikafu, munhu anogara achienderera nenzira imwechete (inopihwa, hongu, kuti hapana kuoneka kushaikwa kwesimbi neanemia kunoda kushanya kwachiremba):
- Chekutanga, iwe unotsvaga izvo zvekudya zvine yakakwirira uye yepakati iron mazinga uye zvaunoda. Kudya kunogadzirwa nezvokudya izvi.
- Kuti uite izvi, unodya kana kunwa zvokudya zvinokurudzira kutorwa kwesimbi.
- Panguva imwecheteyo, dzivisa izvo zvekudya zvinodzivisa kubatwa kwesimbi.
Zvokudya zvevegan zvine iron yakawanda
Pazasi iwe unowana vegan chikafu chakanakira simbi yekupihwa (kana isina kutaurwa neimwe nzira, saka nguva dzose pamagiramu zana):
Ndokumbira utarise Nutritional values uye nekudaro zvakare kukosha kwesimbi kwechikafu kunogona kusiana uye kunoenderana nezvinhu zvakawanda, semuenzaniso B. kubva kune akasiyana siyana, kurima, uye fetiraiza nzira, mhando yevhu, mamiriro ekunze, nyika mabviro, nguva yekukohwa, nzira yekuchengetera, nguva yekuchengetera, etc. Hukoshero hwakapihwa nesu saka hungori gwara uye hunogonawo kusiyana muchokwadi - kana kudarika.
Zvokudya zvakagadzirirwa zvakagadzirwa nesimbi
Muchitoro chikuru, mune zvakare chikafu chevegan chakasimbiswa nesimbi. Izvi zvinosanganisira zviyo zvemangwanani (mueslis, cornflakes, crunchy foods, nezvimwewo), zvimwe zvinwiwa, uye mabhawa egranola.
Zvigadzirwa zvakadaro zvakapedzwa hazvikurudzirwi. Kunze kwekuti ivo vanowanzova neshuga yakawanda, vane ngozi yekuwedzerwa kwesimbi. Nokuti kana ukaidya nguva dzose, unokurumidza kurasika kuti wapedza iron yakawanda sei. Nenguva isipi yakawandisa - kunyanya kuvana, vane chidimbu chesimbi yakaderera kupfuura vanhu vakuru.
Semuyenzaniso, kana mwana ane makore manomwe akadya simbi yakanyungudutswa pakudya kwemangwanani, akanwa girazi remuto wakasimbiswa nesimbi, uye akadya giranola rakasimbiswa nesimbi kuchikoro, anenge ane iron yakapetwa ka2.5 pane yavanoda mairi. hapana nguva. Izvi hazvitombosanganisi zvimwe zvekudya zvese zvainodya uye zvinopawo iron. Naizvozvo, kana uchitenga zvigadzirwa zvakapedzwa zvataurwa, ita shuwa kuti zvinogona kupfumiswa nesimbi.
Zvisinei, kuwandisa kwesimbi kuburikidza nezvokudya zvakasimbiswa nesimbi zvino kunogona kukonzera zvirwere zvemwoyo, arteriosclerosis, kenza, uye chirwere cheshuga. Nekuti muviri hauna nzira dziripo dzesimbi iyo yaikwanisa kudzora chiyero chesimbi. Iron yakawandisa haigoni kungobviswa kubva mumuviri zvakare kuburikidza nekuwedzera kwekubuda.
Kunyange iyo Federal Institute for Risk Assessment, saka, inoona kuti njodzi dzekuwedzerwa kwesimbi kubva kune zvakasimbiswa zvikafu zviri pachena kupfuura njodzi. Naizvozvo, kana uchitenga zvigadzirwa zvakapedzwa zvataurwa, ita shuwa kuti zvinogona kupfumiswa nesimbi.
Chii chinokurudzira kubatwa kwesimbi?
Nekudaro, kana iwe ukadya zvine hutano uye zvinyoro vegan chikafu, saka zvakakodzera kufunga izvo zvinhu zvinogona kuvandudza kunyudzwa kwesimbi kubva muura kana iron metabolism mune zvakajairika.
Pamusoro pematanho akanyorwa pamusoro ekudzivirira kuwanda kwe phytic acid (semuenzaniso kunyura, kumera, uye probiotics), izvi zvinosanganisira u. mamwe amino acids uye zvechokwadi vhitamini C.
Mamwe amino acids anokurudzira kutorwa kwesimbi
Iyo amino acids methionine uye cysteine inogona kuvandudza kunyura kwesimbi. Ose ari maviri eg B. ari muhuwandu hwakawanda hwepuroteni yemupunga, iyo ingave yakanaka yekudya mukudya kwevegan - iyo inowanzove yakaderera muprotein.
Hanyanisi negariki zvinokurudzira kutorwa kwesimbi
Ongororo ye2010 yeIndia yakaratidza kuti hanyanisi negariki — ingave yakasvibira kana yakabikwa — inogona kukurudzira kunyura kwesimbi uye zinc kubva pakudya kwezviyo.
Zvibereko zvinokurudzira kubatwa kwesimbi
Zvibereko hazvina vitamini C chete, iyo inogona kuvandudza kubatwa kwesimbi, asiwo organic acids uye fructose, iyo yose inewo maitiro akanaka pane iron balance.
Vitamin C inokurudzira kubatwa kwesimbi
Iko kushandiswa kweiyo trivalent iron kubva muzvirimwa-based foods inogona kuwedzerwa nyore nyore nekudya chikafu kana zvinwiwa zvakapfuma muvhitamini C mukuwedzera kune zvirimwa-zvikafu. Nekuti vhitamini C inodzima phytic acid muzviyo, nzungu, mhodzi dzemafuta, uye nyemba.
Saka iwe unocheka muchero mutsva muesli, idya mapira casserole nemiriwo yakawanda, kunzva pepireta tsvuku nechingwa chekudya uye kudya mhodzi dzenhanga nenzungu nesaladhi itsva, nezvimwe.
Sezvineiwo, vhitamini C haingosimudziri kunyura kwesimbi chete asi zvakare inokanganisa iyo iron metabolism mune yega nook uye cranny - sekutsanangura kwakaita vaongorori vekuAustralia kubva kuYunivhesiti yeSydney munguva pfupi yapfuura sa2014:
Vhitamini C haingonatsidze kunyura kwesimbi muura asiwo kukwira kwesimbi muchitokisi. Vitamin C inokurudzira kuumbwa kwesimbi yakachengetwa (ferritin), inodzivisa kuparara kwesimbi yakachengetwa, uye inoderedza kurasikirwa kwesimbi kubva musero.
Vhitamini C saka inotsigira yakakura iyo iron balance zvekuti kuwedzera kudyiwa kwevhitamini C chete kunogona kugadzirisa kumwe kushomeka kwesimbi (pasina kuwedzera huwandu hwesimbi muchikafu panguva imwe chete).
Mune imwe ongororo, vana veIndia vane iron inoshomeka vakapihwa 100 mg yevhitamini C nekudya kwemasikati uye 100 mg yevhitamini C nekudya kwemazuva ese kwemwedzi miviri. Vana havana kuwana chikafu chine iron yakawanda kana kuti iron supplement. Kudya kwaisava nemiriwo. Vana vazhinji vaigona kurapwa kushomeka kwavo kwesimbi nechiyero ichi chete.
Vitamin C inofanira kutorwa zvakananga nekudya. Asi zvakare zvakakwana kana ichidyiwa mukati maawa maviri kusvika maviri mushure mekudya kwekupedzisira.
Izvo zvakare hazvifanirwe kuve 200 mg pazuva - sezviri muchidzidzo chakatsanangurwa pamusoro. Tinoziva kuti kana zvasvika pakudya kwesimbi, kunyange hafu yakakwana.
Chii chinotadzisa kubatwa kwesimbi?
Panguva imwecheteyo, kune zvokudya zvinodzivisa kubatwa kwesimbi uye izvo zvakanakisisa zvisingadyiwi kana kunwiwa nechikafu chine iron.
Kofi, cocoa, uye tii zvinogona kutadzisa kunyura kwesimbi
Kofi, cocoa, dema uye girinhi tii, asiwo herbal teas, uye waini tsvuku zvinojairika inhibitors yekunyudza iron. Vanodzivisa kubatwa kwesimbi, kunyanya, nekuda kwehuwandu hwavo hwe polyphenol.
Ichokwadi kuti ma polyphenols ane hutano hwakanyanya nekuti iwo antioxidant mhedzisiro inodzivirira kunenge chirwere chese nekubatsira kuderedza oxidative kusagadzikana kwemuviri uye kubvisa mahara radicals. Zvisinei, kana uine iron yakaderera, zviri nani kunwa zvinwiwa zvepolyphenol-rich maawa akawanda kubva pane kudya kune iron.
Masayendisiti kubva kuETH Zurich (Technical University) akanyora muBritish Journal of Nutrition muna 1999 kuti kapu yekofi, nhema, girini, kana herbal tea (ine approx. 100 - 400 mg polyphenols) ane simba iron inhibitors kana akadhakwa negorosi. kudya kwaizoita. Heino mimwe mienzaniso yezviwanikwa zvetsvagiridzo:
- Black tea inhibited iron absorption kubva muzviyo kusvika ku94 percent.
- Peppermint tii yakaita izvi kusvika ku84 muzana.
- Cocoa ne71 muzana
- verbena tii ne59 muzana
- Linden inotumbuka tii ne52 muzana
- chamomile tii ne42 muzana
Kana iwe ukawedzera vhitamini C kune tii muchimiro chemuto weremoni, vhitamini inogona kudzoreredza zvishoma kudzoreredza maitiro eiyo polyphenols pakutorwa kwesimbi. 50 mg yevhitamini C yaizodiwa kudzoreredza inhibitory mhedzisiro ye100 mg ye polyphenols (semuenzaniso EGCG mugirini tii).
Nekudaro, kapu ye150ml inogona kuve inosvika 150mg yeEGCG, inova yakanaka kana zvasvika pakudzivirira hutano sezvo EGCG iri green tea inozivikanwa yekurwisa cancer.
Nekudaro, kana iwe uchivavarira simbi, zviri nani kuti urege kunwa green tea nechikafu - kunyanya sezvo, zvakasiyana, iyo iron inodzivirirawo maitiro e polyphenols, saka pakupedzisira haugone kunyatso batsirwa kubva kune imwe yadzo.
Zvinonhuwira zvinogona kutadzisa kubatwa kwesimbi
Nyaya ine polyphenols haisi nguva dzose yakajeka. Semuenzaniso, kunyangwe chili ine mapolyphenols mashoma pane turmeric, chidzidzo cheThai chakaratidza kuti chili inhibited iron absorption asi kwete turmeric.
Kana pane kushomeka kwesimbi, zviri nani kuisa turmeric uye kusiya pod inopisa kuruboshwe.
Calcium inogona kutadzisa kutorwa kwesimbi
Kana iwe ukawedzera mukaka kukofi kana zvinwiwa zvataurwa, izvi hazvideredze maitiro avo ekudzivirira pakutorwa kwesimbi. Pane kudaro. Mukaka unozivikanwa kuve wakapfuma mucalcium uye calcium inonzi isimbi inhibitor. Mukuwedzera, calcium haingodziviriri kutorwa kwesimbi kubva mukudya kwezvirimwa (nonheme iron) asiwo kutorwa kwesimbi kubva munyama (heme iron).
Izvi zvechisikigo zvesimbi zvinowedzera zvinokurudzirwa
Kana iwe uchitambura nekushomeka kwesimbi kwakanyanya kana iwe usingakwanise kusimudza chiyero chesimbi nekudya kwako wega, kune akasiyana echisikigo ane iron-ine chikafu chekuwedzera chekusarudza kubva chaunogona kutora kana kubatanidza mukudya kwako.
Iwo maviri ekutanga eaya akanyorwa pazasi ndeanopfuura-the-counter iron supplement ayo anopa yakakwirira, asi yakanyatso kutenderwa madosi esimbi. Mamwe ese ndiwo akazara ezvekudya ekuwedzera ane yakati wandei iron yemukati:
- Iron kubva pashizha recurry
- Chelated iron (iron inosungwa kune amino acid, semuenzaniso ferrous bisglycinate)
- Hemp protein 3.5 mg iron mu15 g
- Chlorella 6.3 mg iron mu3.5 g
- Uswa hwebhari hupfu 3.7 mg iron mu10 g
- Moringa 2 - 2.8 mg iron mu10 g
- Parsley leaf powder 2.4 mg iron mu 10 g
Ndapota cherechedza kuti zvinyorwa zvesimbi zvinogona kusiyana zvikuru - zvichienderana nemuiti, gore rekukohwa, nzvimbo yakabva, mamiriro ekunze, nezvimwewo. Saka zviri nani kubvunza mutengesi / mugadziri mberi pamusoro pehuwandu hwesimbi ye batch ikozvino.
Paunenge uchitenga gadziriro yesimbi yecurry, iva nechokwadi chokuti haina zvinyorwa zvisingakoshi, zvakadai seeg maltodextrin, corn syrup powder, nezvimwe. Kunyange paine zvinhu zvakaipisisa, kana paine dzimwe nzira dzisina zvinhu izvi, tingatozvishandisa. Kugadzirira kwakanaka kwazvo, semuenzaniso, Ferroverde 14 kubva kuNicapur (14 mg iron per capsule plus 40 mg vhitamini C.
Mukuedza, simbi yemashizha yecurry haina kungobatwa zviri nani pane yakajairwa simbi yekugadzirira (iron (II) gluconate), yakanga iri nani zvikuru kuregererwa. Nepo izvo zvidzidzo kubva kusimbi (II) gluconate boka vaitambura nekusvotwa, kurwadziwa mudumbu, uye kurutsa, mashizha ecurry ainzwa zvakanaka.
